Need Help for Pacing Guidance for Kona

CynthiaTriGirl

Yikes, Kona is a little over two weeks away and I've not a clue on my pacing guidelines. I use a PowerTap and Power Agent software. I have tons of data - my 6 hour rides, a half IM race (that turned into a 69 mile ride due to poor course marking) and a shorter Olympic distance race.

Could someone please tell me what data to provide and/or how to analyze it. I did purchase and reveiw most of the EN Power Webinar but am struggling with pacing guidance. I also have IM Kona bike time from two previous races (but no power data).

Thank you in advance for your guidance!

Jeff Unruh

Cynthia,

I think you probably have enough data to get you there. Have you done the normal 2x20' (2') FTP test? What does your 60' power look like? I will let the really smart guys jump in but posting some of that information would help. Ultimately, it comes to working at a percentage (generally around 70%) of your FTP for an IM. With the heat and humidity of Kona perhaps it is scaled back to 68%?!?

What are your race goals? Times from years past? Again, the more you can share the more help we can lend...

CynthiaTriGirl

Thanks for your input Jeff. Here is some more info:

In 2007 my Kona splits were:

01:13:11

06:17:18

04:29:18

12:10:37

I finished 6th in my age group...my goal this year is a top 5. Even though I'm four years older (54, but competiting in 55 AG) I feel that I may be fitter on the bike. I'm about 5-7 lbs lighter than I was in 2007.

My latest 2x20 TT was 8-11-11. My Normalized Power was 217, my Average Power was 214 and my VI was 1.014.

For my 69 mile Half IM on 8-13-11 my Normalized Power was 172, my Average Power was 163 and my VI was 1.055 (I believe my effort dropped a bit when I realized my race was over due to the added miles.)

Let me know what else I need to supply.

Thanks!

Coach Patrick

So your FTP is 217; you are looking at a 6 hour ride time in Kona, so according to the TSS chart you are looking at about 70% IF across the day. That is about 152. So first hour is about 145, then you bump up to 150-155 and get as steady as you can. Long hills can see you add 10% (20W), short steep ones about 15% (20W), but that's it. This will set you up for a really solid run!

Jeff Unruh

Cynthia,

See - Coach P to the rescue...

Patricia Rosen

okay:

 

same question:

based on race three months ago.  (might not be as valid..)

One hour time trial

TSS 36.1

NP 127

VI  1.03



Avg power 123

 

for the best 20 minutes of that race:

Avg power 132

Bes 20 mintues for time trial:

Tss 10.7

NP 132

Avg 131

I will do 2 x 20 when I get home.

cwhyte

Patrick's guidelines will certainly get you there but you might want to look at 5hr max power (MP) too. I tend to pay much more attention to 5hr MP during race prep.